Tuesday
WOD:
40-30-20-10 for time of:
Med Ball Cleans
Wall Ball Shots
Rx’d Weight for Men/20lbs & Women/12lbs
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Look at that beautiful extension!! Very nice Spigner!
This Week: Practice Makes Perfect
Okay guys and gals, I know you’re tired. I know it’s hot because our gym has no A/C and we make you run in the heat, but think about how awesome you all are for hanging with it and crushing these workouts! You will be better for it in the long run! So continuing with our “Practice” theme, what else is tough for you guys? I can think of something…Okay, here’s a clue, it’s one of the Olympic Lifts…Another clue, it’s the movement demonstrated in the photo above…Still don’t know? Today, when you finish the workout, or if you arrive super early for a class, I want everyone to practice the Snatch. It is something that frustrates more folks in the gym than just about anything else. Your mission today is to seek out one of our trainers and get them to work with you on the fundamentals of the movement and practice, practice, practice! At CCF, we are so lucky to have 6, yes 6, lifting coaches, so you do not have an excuse for not practicing. These guys and gals know their stuff and will easily be able to identify your issues.
Also, with this heat, make sure that you are all DRINKING WATER!! The heat index yesterday was 94 degrees and at times it is much hotter in the gym than it is outside, so get to drinkin’ (water, that is).
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Congrats!!
A big, giant, awesome congratulations to Dawn for having one of her amazing photos featured on the CrossFit main page today! Her photo of LV was the picture of the day and has put CCF on the map! We are very proud of her and super excited that her work is getting the recognition it deserves. Make sure if you see her today, you tell her congrats and also “Thank You”. If she hadn’t sent it in, we wouldn’t have been fortunate enough to be featured either!
“A heart at peace gives life to the body, but envy rots the bones.” Proverbs 14:30
